Day 21 of New Year New You


Happy Saturday everyone!

 So word on the street is there's a storm coming, huh. Well I guess we can't complain much we haven't had an awful winter so far and there are about 58 more days until spring. I'm in Rochester there's already snow up here and man is it COLD!

So here we go time for Day 21.

Fitness:
Take the day off because you might be doing some shoveling soon. In case you haven't figured it out rest is your friend. I know some of you are doing more then the challenge which means you need to repair.

 Ways to benefit the body during your off day:

• Take a nap
• Get into a Hot Epsom salt bath
• Did you ever get that massage I suggested you schedule?
• Do some restorative yoga poses

Just give the body time to rejuvenate, doing this on Sunday is always an option especially if you absolutely love 9am Zumba or 530 Spin.

Food:

Hopefully you made it out to get the ingredients for the Breakfast Hermits. They sound so tasty and yes I'm in love with the idea of grabbing a cookie and going out the door in the morning.

Don't have time to prepare for next week with the cookies? Take a look in your cabinet and be sure to have a healthy option ready for Monday morning, oatmeal, cream of wheat, egg white omelette etc.

Self Growth:

Going grocery shopping this weekend? Cruise the aisle for healthy snack and put two different ones in your basket. Be sure to pick up enough to take to work and have at home.

• Rice cakes
• Trail mix
• Granola
• Yogurt with fruit to satisfy your sweet tooth
• Protein bars
• Apples and peanut butter

These are just a few options to consider. Read the labels and be sure to watch out for hidden calories in high sodium products or trans fat.

Until tomorrow,

Taj

 

Photo:  http://www.flickr.com/photos/like_the_grand_canyon/5290592826/sizes/s/in/photostream/

Day 20 of New Year New You

Seriously, is it really Friday Jan 20th?  Well Happy Friday everyone, I hope you are looking forward to the weekend as well as the 11 days we have left in the New Year New You Challenge. 

My Day 19 was pretty busy!  I was able to downsize my meals, ate on a smaller plate and yes it's true I was full. How did you do yesterday? 

Fitness:
Since many of you might be going out for drinks tonight, get in at least 30 minutes of cardio before. That 30 minutes could equal two drinks :)
Hey it's all about balance, you know the saying "more out then in, but when partying just even the score and enjoy". P.S. I totally just created that saying. Ha!
Have fun people it's the weekend? You've worked hard.

Food:
Ever want to have cookies for breakfast and your mom said NO! Well today is your lucky day! I have recently come across a breakfast cookie recipe that I'd like to share with you. Plan to make it some time this weekend and enjoy cookies for breakfast all week long. Mom's your kids will think you are the coolest!

Each cookie will feel naughty as you eat it but they are packed with nutrients that go down with a clean conscious.

Breakfast Hermits:
2 1/2 cups whole wheat flour

1/4 cup protein powder

2 tsp baking powder (look for aluminum free)

1/4 tsp ground cinnamon

1/2 tsp ground nutmeg

1/8 tsp ground mace

1/8 tsp ground cardamom

1/4 tsp sea salt

1/2 cup olive oil

1/2 cup agave nectar

4 egg whites

1/2 cup unsulfured black strap molasses

1/2 cup applesauce

1 tbsp vanilla

2 tbsp plain low fat yogurt

1cup sultana raisins

1/2 cup dried unsweetened cranberries

1cup unsalted raw slivered almonds

Line cookie sheet with parchment paper. Sift all dry ingredients and spices together in a large mixing bowl. Cream olive oil and agave neater together until smooth.

In a separate bowl, beat egg whites together and add olive oil mixture. Mix well. Add molasses, applesauce, vanilla, and yogurt. Mix well again.

Add raisins, cranberries and almonds. Mix well. You might have to use your own clean hands lightly coated with olive oil to mix properly. Dough should form a ball.

Wrap with plastic ad refrigerate for an hour or two. Take out and preheat oven to 350. Using a spoon, Make small balls with the batter. Place on cookie sheet and press down lightly with a fork. Bake 10 minutes or until lightly browned.

Yields 5 dozen cookies! Don't go crazy. Per cookie: 87 calories, 5g of fat, 10mg of sodium, 11g of carbohydrates, 2g of fiber, 0g of sugar, 3g of protein.

Enjoy! I truly can't wait to try this. No know my husband will love cookies for breakfast. Since I'm working his weekend out of town, I plan to give it a try next weekend. I will keep you posted and please let me know how it turned out for you.

Self Growth:
Hopefully you were able to plan a lunch or dinner outing today with a friend. Don't feel like going out? It's not too late to invite a friend over to your place. Share a meal, order take out, crack open a bottle of wine and enjoy each others company.

Until Tomorrow,

Taj

photo:  http://www.flickr.com/photos/nicodemovalerio/5737986221/sizes/s/in/photostream/ 

Day 19 of New Year New You

Some how my day 19 came off line.... Don't ask. I typed it from home on my computer and right now I'm away from home for the weekend using my iPad. My apologies this is not exactly how the Blog was written but I'm just putting up something until I can fix it back to the original. Fitness: Use a new piece of equipment again today. There are a lot of toys to play with at the gym. Go ahead expolre snother part of the gym, it doesnt bite. You might be surprised how it enhances your workout and you might even find some new eye candy. Food: Downsize, use smaller plates today. Downsize your meals having a sandwich instead of the hero you usually order. Don't get the fries this time. Eating off of 10 inch plates cuts calories by 22%. When we have a full plate in front of us it usually triggers fullness despite the size. Don't eat out of the container when you irder in. Put your food on a plate and put the rest in the fridge immediately out of site. Self Growth: Tomorrow is Friday plan a date for lunch or dinner with a friend. Some suggestions I gave were: - Chinatown Brassaire - Lil Country Farm - Rosa Mexicano - Yelp is always a good go to Enjoy Until tomorrow. Taj

Day 18 of New Year New You

Here we go Hump Day Wednesday Jan 18th!  How was your day Tuesday?

My Day 17: Didn't make the Chicken Pasta because I cooked yesterday.  I've been eyeing a 16 bean soup recipe and it turned out GREAT!  Even my husband who doesn't like beans enjoyed it.  I will be sure to share it with each of you soon.  Posted the future me words by the computer.  Um 3 months, I wonder if I hit the nail on the head or not.

Now its time for Day 18:

Fitness:
Try something new! Use a new piece of equipment in the gym tonight.  How many days of week do you attend the gym?  How many times do you use and do the same thing?  Its time for a change.  Use a new piece of equipment such as:

• Medicine Ball
• Kettle Bell
• Use the Chest Press Machine

Not sure what to do or how to use them.  Grab a personal trainer I am sure he or she would be happy to help you spice up your routine. 

Food:

Monitor your portions today! As you go through the day, pay attention to your meals and how much your are eating.  This exercise isn't meant to stress you.  Just take notice and be aware! You can log it into your smart phone, computer or a journal.

Self Growth:

Ask a friend to write a testimonial about you, have them name two things you're really good at.
Print it out and post it somewhere you can see it for the rest of the month like, on the fridge, your bulletin board etc.

Have a great day!

Until Tomorrow,

Taj

photo:  http://www.flickr.com/photos/andrewmalone/5103309387/sizes/s/in/photostream/

Day 17 of New Year New You

Sorry for the delay today!  I woke up and typed our Challenge but I was in a rush and forgot to hit publish!  So here we go another day, another fun challenge!

My Day 16: Successfully had no flour today, added 15 minutes onto my workout as well.  Feeling pretty good.

Time for Day 17:

Fitness:
Can't make it to the gym today, why not tone at work or at home!  Follow these easy steps to get in a quick workout while you work.

• Seated Scissors:  Sit towards the middle of your chair, (at home use a chair not the couch if possible) Lift legs up about parallel to the floor.  Engage core so you are sitting up super tall.  Raise arms in front of you and begin to cross right leg over left and right arm over left at the same time. Switching quickly 40 times (right - left =1)    You are targeting glutes, core, chest, quads and inner/outer thighs.  Now that's a lot of bang for no bucks! 
• Supported Single Leg Squat: Stand with hands at the side of your desk or the back of a chair or use a table if at home.  Lifting right foot so knee is bent at 90 degrees, lower into a single leg squat by bending the left knee.  Remember don't bend to far, knee should stay behind the toes. Stand up and repeat 20 times on one side.  Switch Want to add some calf work - Raise up on your tip toes when you come back to stand.  Targeting quads, hamstrings, balance and calf muscles. 
• Upright Push Ups:  Facing a wall, place hands directly in front of you shoulder height and slightly wider then your shoulder distance.  Bending elbows to bring chest to the wall performing 25 push ups off the wall. Targeting chest, triceps and shoulders

This workout can be done in about 15 minutes or less.  So no excuses! 

Food:
Here is a quick easy 502 calorie meal you can enjoy tonight for dinner!

Chicken and Broccoli Pasta

3/4 cup uncooked whole wheat pasta

2 cups steamed broccoli

4 oz baked chicken (you can pick up already prepared on your way home)

1/2 cup tomato sauce (3g. fat or less per 1/2 cup)

Pinch each of: Garlic, red pepper flakes and ground black pepper

Parmesan Cheese if desired. 

Cook Pasta.  While pasta is cooking cut up the chicken.  When 1 minute left to cook toss in Broccoli.  Drain.  Return Broccoli and Pasta to pot and add chicken, tomato sauce and above seasonings.  Top with Cheese and serve! This is a one serving so double the above if making it for two.

Self Growth:
Picture yourself 3 months from now and write down three words to describe the future you.  Post it on the fridge or near your computer as a reminder.  Remember no pressure to comply, it will be interesting to see how life play itself out 3 months from today.

Have a great day!

Until Tomorrow,

Taj 

Day 16 of New Year New You

Well People we are turning the corner of our Challenge together!  How are you feeling?  Enjoying the journey?  I surely hope so because I am enjoying writing it!

My Day 15: Had a full day of work again 8 AM to 6 PM.  I didn't get to make soup but my Husband surprised me with an amazing Butternut Squash soup for dinner when I arrived home. :)  It was a pleasant quite tasty and really nice to be served.  

Time for Day 16:

Fitness: 
Its Monday, time to start the week off right.  Today is ADD on day!  Yes I want you to add on 15 to your existing workout. For example if you plan on taking a 45 minute Spin class today, add an additional 15 minutes by getting there early or staying a little later.  If using the spin room on your own is not an option hop on one of the stationary bikes in the gym.

Taking a weight lifting class use the 15 lb dumbbells or add 15 minutes on to your workout.
Do an extra 15 reps.  The objective is to just add on!  See below for how many calories 15 minutes of activity burn off:

• Aerobic Dance - 171
• Bicycling at 15 mph - 177
• Boxing - 165
• Circuit Weight Training - 189
• Jumping Rope - 143 
• Running 10 minute mile - 183

Food:
Make today a no white FLOUR day.  Do your best to have no processed food.  I know its winter and we usually crave comfort food but it's only for ONE day!  Take a stand and see how you do!

Self Growth:
Being Thankful!  Its all about thanking someone who has been influential in your life.  Call him/her up and express your thanks.  Mention him/her on Facebook.  Just express how you appreciate having them in your life!  Send a card, flowers or do some other nice gesture.

I guarantee you will make a difference in their lives this time.  :)

Until Tomorrow,

Taj




photo:  http://www.flickr.com/photos/thehutch/2051184078/sizes/s/in/photostream/

Day 15 of New Year New You

WOW we have reached the halfway point!  Really 15 days have gone by that fast!  I almost feel like I could do a New Year New You Challenge for the year.  Well here we go!

My Day 14:  I worked all day from 8 AM to 6 PM teaching a yoga training.  So thankful for my group of attendees they really make time go by fast.  My breakfast was simple: Pumpernickel Bagel and Chiobani Yogurt.  Did you make the French Toast? I did get to clean out one cabinet today and had my TREAT from yesterday for dinner tonight:  Peach Cobbler with Ice Cream.  It was well worth it.

Ready, Set, Go - Day 15:

Fitness:
Today's forecast is 28 degrees.  Have I ever said how much I don't like winter?  Well today I'm giving you two options:

1.  Enjoy your home with an indoor workout.  You could do the Plyometrics from Day 6 and the Abdominal workout on Day 2 and/or the BLT workout on Day 11

For my football fans, feel free to get it done before the game!  And someone please text me with updates on the score, I will be working form 8 to 5.

2.  Don't mind going out - Try Bikram Yoga.  It might be cold outside but its Hot in there.  Member of Crunch? Give Hot Yoga a try today.  PLEASE take a change of clothes with you and make sure to dry off before going back out.

Food:
Given the weather, today is a Great day to make a SOUP!  I love soup when its cold outside.

Never made soup before?  Not sure what to use?  Looking for some healthy options?
Cooking Light offers 101 healthy soup recipes for you to choose from.  There's bound to be one you'd enjoy.

Are you a visual person?  Try checking out one of the Food Channels like Food Network for ideas.

Let me know what you picked!


Self Growth:
Its time to reflect and track your success!  There is nothing more motivating then seeing your accomplishments.  We are 15 day's into a 31 day challenge, take a quick peek at your progress.  Check off each day that you've worked out or followed my Food and/or Self Growth tips.

Notice the habits you have created without trying so hard.  Don't look at the days you missed and say "I knew I couldn't do this or how can I catch up now?" Embrace the days you did something! Smile and say to yourself: "Wow that's more time than I usually dedicate to myself and I'm looking forward to what the next 15 days has to offer."

This challenge is all about taking steps to make change and doing that one day at a time.  Each day presents an opportunity for a new you in mind, body and soul.  You've already proven anything is possible by reading this right now!


Until Tomorrow,

Taj


photo: http://www.flickr.com/photos/pedromourapinheiro/2307665224/sizes/s/in/photostream/